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41 " We can do the following: Dedicate mornings to essential work. Break down that work into three sessions of no more than ninety minutes each. Take a short break (ten to fifteen minutes) in between sessions to rest and recover. "
― Greg McKeown , Effortless: Make It Easier to Do What Matters Most
42 " People who sleep less than seven hours a night are more likely to suffer from cardiovascular disease, heart attack, stroke, asthma, arthritis, depression, and diabetes and are almost eight times more likely to be overweight. "
43 " Wise took some simple steps. He went to bed at the same time every night, turned off digital devices an hour before bed, and before turning in, took a hot shower. He then tracked his sleep on his smartwatch for a month. He noted his heart rate, time in bed, time asleep, quality of sleep, and percentage of deep sleep. "
44 " After four weeks Wise’s deep sleep shot up to almost two hours a night, an 800 percent increase. His uninterrupted sleep went up 20 percent. He felt sharper, more creative, and more present. "
45 " What are the minimum steps required for completion? "
46 " Simplicity—the art of maximizing the amount of work not done—is essential. "
47 " Simplicity—the art of maximizing the steps not taken—is essential. "
48 " If you try to teach people everything about everything, you run the risk of teaching them nothing. You will achieve residual results faster if you clearly identify—then simplify—the most important messages you want to teach others to teach. "
49 " esforçar-se além da conta torna mais difícil obter o resultado que se quer. "
50 " Each of us has an inner teacher, a voice of truth, that offers the guidance and power we need to deal with our problems. "
51 " 1: Prepare Your Space (two minutes) Find a quiet place. Turn off your phone. Let people know you will be taking ten minutes. Take a moment to clear off your desk. To put things back in their proper place. 2: Rest Your Body (two minutes) Sit comfortably with your back straight. Close your eyes. Roll your shoulders. Move your head from side to side. Release tension in every part of your body. Breathe normally and naturally. 3: Relax Your Mind (two minutes) It’s natural for your mind to be full of thoughts. Just acknowledge them. Notice them. Let them come and let them go. 4: Release Your Heart (two minutes) If thoughts of someone who has wronged you arise, say, “I forgive you,” and imagine you are cutting a chain that tethers you to them. 5: Breathe in Gratitude (two minutes) Relive a moment in your life that you are really thankful for. Experience it again, using all of your senses. Remember where you were, how you felt, and who you were with. Really breathe the gratitude in. Repeat this step three times. "
52 " An Effortless Summary "
53 " To see others more clearly, set aside your opinions, advice, and judgment, and put their truth above your own. "
54 " get an important project done it’s absolutely necessary to define what “done” looks like. "